I know all this is easier to say than to do, but remember, please, that it is only for half an hour every day-only half an hour. Refuse to consider anything for half an hour. Having learned to sit still, or lie still, and think of nothing with a moderate degree of success, and with most people the success can only be moderate at best, the next step is to think quietly of taking long, gentle, easy breaths for half an hour. A long breath and then a rest, two long breaths and then a rest. One can quiet and soothe oneself inside quite wonderfully with the study of long gentle breaths. But it must be a study. We must study to begin inhaling gently, to change to the exhalation with equal delicacy, and to keep the same gentle, delicate pressure throughout, each time trying to make the breath a little longer. After we have had many days of the gentle, long breaths at intervals for half an hour, then we can breathe rhythmically (inhale counting five or ten, exhale counting five or ten), steadily for half an hour, trying all the time to have the breath more quiet, gentle and steady, drawing it in and letting it out with always decreasing effort. It is wonderful when we discover how little effort we really need to take a full and vigorous breath. This half hour's breathing exercise every day will help us to the habit of breathing rhythmically all the time, and a steady rhythmic breath is a great physical help toward a quiet mind. We can mingle with the deep breathing simple exercises of lifting each arm slowly and heavily from the shoulder, and then letting it drop a dead weight, and pausing while we feel conscious of our arms resting without tension in the lap or on the couch. But all this has been with relation to the body, and it is the mental and moral dust of which I am writing. The physical work for quiet is only helpful as it makes the body a better instrument for the mind and for the will. A quiet body is of no use if it contains an unquiet mind which is going to pull it out of shape or start it up in agitation at the least provocation. In such a case, the quiet body in its passive state is only a more responsive instrument to the mind that wants to raise a dust. One--and the most helpful way of quieting the mind--is through a steady effort at concentration. One can concentrate; on doing nothing--that is, on sitting quietly in a chair or lying quietly on the bed or the floor. Be quiet, keep quiet, be quiet, keep quiet. That is the form of concentration, that is the way of learning to do nothing to advantage. Then we concentrate on the quiet breathing, to have it gentle, steady, and without strain. In the beginning we must take care to concentrate without strain, and without emotion, use our minds quietly, as one might watch a bird who was very near, to see what it will do next, and with care not to frighten it away.